American Fit Co Northwest – CrossFit Tempo Back Squats Every 2:00 x 5 sets 3 Tempo Back Squats @ 65% (Tempo: 3 seconds down, 3 in the hole) Daffodil (Time) RX 50 Wall Balls (20/14) 35 Toes to Bar 50 Box Jumps (24/20) 35 Toes to Bar 50 Wall Balls (20/14)Read more

American Fit Co Northwest – CrossFit Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 7 sets 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6 * The complex should be completed unbroken Cherry Blossom (AMRAP – Rounds and Reps) RX 9:00 AMRAP 3, 6, 9, 12… Power Snatch (95/65) Burpee Over Bar (Scored by Rounds + Reps)Read more

American Fit Co Northwest – CrossFit Peony (AMRAP – Reps) RX 20:00 AMRAP 200m Run 4 Wall Walks 400m Run 8 Wall Walks 600m Run 12 Wall Walks 800m Run Max Wall Walks in remaining time (16 Wall Walk Cap) Accessory (Time) Accumulate 3:00 minutes: Plank Hold (elbows) Rest as needed. Score is total clock time at finish. There is a 10:00 time cap. Scaling options: – Knee Plank Hold (elbows) – Top of the Push Up Hold – You can also scale down to accumulating 2 minutes instead of 3.Read more

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American Fit Co Northwest – CrossFit Sealed Stone (Time) RX Teams of 3 400m Run (together) 120 Deadlifts (135/95) 400m Run (together) 90 Hang Power Cleans (135/95) 400m Run (together) 60 Shoulder to Overhead (135/95) 400m Run (together)Read more